Embrace the vibrant flavors of autumn with this incredible Keto Pumpkin Chili featuring ground beef and black soybeans. More than just a meal, it’s a hearty, nourishing, and incredibly delicious soup that perfectly captures the essence of fall while keeping you firmly on track with your low-carb lifestyle. Forget sacrificing flavor for your dietary goals; this chili proves you can have both!
The Heart of Fall Flavor: Keto Pumpkin Chili
For those who appreciate a unique twist on classic comfort food, this savory pumpkin chili is an absolute revelation. While some might associate pumpkin with sweet treats, its earthy notes and subtle creaminess truly shine in this robust, savory dish. This recipe is an evolution of a previous version, refined to offer an even richer and more satisfying experience. We’ve made thoughtful modifications to elevate both flavor and nutritional value, ensuring every spoonful is packed with goodness.
One significant enhancement in this iteration is the switch from ground turkey to a more flavorful ground beef, providing a deeper, more robust base. We’ve also introduced black soybeans, a clever keto-friendly substitute for traditional high-carb beans, adding fantastic texture and protein without compromising your macros. To further boost the nutritional profile and fiber content, we’ve generously added chopped zucchini, alongside the classic tomatoes, onions, and bell peppers. This thoughtful addition makes the chili even more gut-friendly and beneficial for your overall health, transforming it into a truly wholesome meal.
Why Pumpkin in Chili?
Incorporating pumpkin puree into chili might seem unconventional, but it’s a game-changer. Pumpkin doesn’t just add a beautiful autumnal hue; it brings a natural sweetness and creamy texture that enriches the chili’s body and depth. Beyond flavor, pumpkin is a nutritional powerhouse, loaded with Vitamin A (in the form of beta-carotene), Vitamin C, and fiber. It acts as a natural thickener, allowing the chili to simmer into a wonderfully comforting consistency, making it the ideal keto fall soup.
Black Soybeans: Your Keto-Friendly Bean Solution
Traditional beans, while delicious, are notoriously high in carbohydrates, making them a no-go for strict ketogenic diets in significant amounts. To achieve that satisfying “bean” texture and flavor profile without the carb overload, we’ve ingeniously turned to black soybeans. These legumes are a fantastic keto staple, offering a significantly lower net carb count than their conventional counterparts, making them perfect for this keto pumpkin chili.
Black soybeans boast a milder, earthier flavor compared to yellow soybeans, integrating seamlessly into the chili without overpowering other ingredients. Beyond their keto-friendly nature, they are packed with essential nutrients, including potassium, calcium, phosphorus, and iron. These minerals are vital for various bodily functions, contributing to strong bones, energy production, and most notably, heart health. If you’re new to black soybeans, you’ll be pleasantly surprised by their firm yet tender texture and how well they mimic traditional beans in a chili context. However, if their flavor or texture isn’t to your liking, rest assured that this keto ground beef chili remains incredibly delicious even without them.
Keto Ground Beef Chili: A Foundation of Flavor
The choice of protein is paramount in chili, and for this keto pumpkin chili, ground beef takes center stage. While ground turkey or chicken can certainly be used as a 1:1 swap, there’s a distinct richness and depth that only ground beef can impart. Its higher fat content is not only beneficial for a ketogenic diet but also contributes immensely to a fuller, more robust flavor profile that simply can’t be matched by leaner meats.
To truly unlock an explosion of flavor, consider a half-and-half combination of ground beef and a high-quality Italian sausage. The aromatic spices in Italian sausage infuse the chili with an extra layer of savory goodness, elevating it to gourmet status. When browning your ground beef, ensure it develops a deep, caramelized crust before draining any excess grease. This crucial step is key to building the foundational flavors that make this keto pumpkin chili so incredibly satisfying.
A Symphony of Spices: Crafting the Perfect Flavor Profile
The magic of any great chili lies in its spice blend. This keto pumpkin chili relies on a harmonious mix of classic chili spices to create a complex and inviting aroma and taste. Chili powder forms the cornerstone, offering a blend of mild heat and earthy notes. Cumin adds a warm, distinctive earthiness that is characteristic of chili. Paprika contributes a rich color and a touch of sweet, smoky depth, while oregano infuses an aromatic, herbal quality.
For those who love a kick, a pinch of cayenne pepper is included, allowing you to customize the heat level to your preference. Unlike some pumpkin chili recipes that lean into sweeter notes with cinnamon and nutmeg, this particular version focuses entirely on a savory profile, letting the pumpkin’s natural creaminess complement the robust spices and rich ground beef. Don’t be shy about tasting and adjusting the salt and pepper throughout the cooking process to achieve your perfect balance of flavors.
What to Serve with Keto Pumpkin Chili
This keto pumpkin chili with ground beef is undeniably a complete and satisfying meal on its own. However, pairing it with some low-carb side dishes can transform it into an even more delightful and fulfilling dining experience. The right accompaniment adds texture, flavor, and an extra touch of comfort.
For an extra boost of vegetables and a cheesy, dippable option, Keto Cheesy Cauliflower Breadsticks are an excellent choice. Their savory, cheesy goodness pairs wonderfully with the robust flavors of the chili. If you’re a fan of a classic chili companion, our Easy Skillet Keto Cornbread provides that comforting, traditional experience without the high carb count of conventional cornbread. You might also enjoy adventurous pairings like keto air fryer fritters or savory keto scalloped turnips to complete your low-carb feast. Don’t forget the toppings! A dollop of sour cream, a sprinkle of shredded cheddar cheese, sliced avocado, or fresh cilantro can elevate your bowl to new heights.
Meal Prep Made Easy: How to Store Keto Pumpkin Chili
One of the many benefits of this keto pumpkin chili is how perfectly it lends itself to meal prepping. Making a large batch means you’ll have wholesome, ready-to-eat meals for days, saving you time and effort during busy weeks. Proper storage ensures your chili remains delicious and safe to enjoy long after it’s cooked.
For short-term storage, transfer any leftover chili into an airtight container and refrigerate it. It will maintain its freshness and flavor for up to three days. If you’re planning further ahead, this chili freezes beautifully. When properly stored in a freezer-safe, resealable bag or container, it can last for up to six months in the freezer. To thaw, simply transfer it to the refrigerator overnight, then reheat gently on the stovetop or in the microwave until warmed through. This makes it an excellent option for batch cooking, ensuring you always have a comforting and keto-friendly meal at your fingertips.
Keto Pumpkin Chili With Ground Beef Recipe
Get ready to create this incredibly flavorful and satisfying keto pumpkin chili. Here’s a detailed breakdown of the ingredients you’ll need and step-by-step instructions to guide you through the cooking process. You’ll find the exact measurements and a printable version below for your convenience.
Prep Time: 15 minutes
Cook Time: 25-30 minutes
Servings: 5
Net Carbs: Approximately 6 net carbs per serving
Ingredients
- 1 pound Ground Beef
- 1/2 Onion, chopped
- 1 Red Bell Pepper, chopped
- 1 Green Bell Pepper, chopped
- 2 tsp Minced Garlic
- 2 tbsp Tomato Paste
- 2 tsp Chili Powder
- 1 tsp Cumin
- 1 tsp Paprika
- 1/2 tsp Oregano
- Cayenne Pepper, to taste
- Salt and Black Pepper, to taste
- 2 Roma Tomatoes, chopped
- 1 medium Zucchini, chopped
- 1/2 cup Black Soy Beans, rinsed and drained
- 2 cups Chicken Broth
- 1/2 cup Pumpkin Puree
Directions
In a large skillet or Dutch oven, heat the ground beef over medium-high heat. Sauté until it is completely browned, breaking it up with a spoon as it cooks. Once browned, drain any excess grease from the pan and reduce the temperature to medium.
Add the chopped onions and bell peppers to the skillet with the ground beef. Sauté for 5-7 minutes, stirring occasionally, until the vegetables begin to soften and become tender.
Stir in the minced garlic, tomato paste, chili powder, cumin, paprika, oregano, and cayenne pepper (if using). Season generously with salt and black pepper to taste. Continue to sauté for another minute, allowing the spices to become fragrant.
Add the rinsed and drained black soybeans, chopped zucchini, and chopped Roma tomatoes to the mixture. Stir well to ensure all ingredients are thoroughly combined.
Pour in the pumpkin puree and chicken broth. Stir everything together until the pumpkin puree is fully incorporated into the liquid.
Bring the chili to a gentle simmer, then reduce the heat to low, cover the skillet, and let it simmer for at least 15 minutes. This allows the flavors to meld beautifully. For an even richer taste, you can simmer it longer.
Serve hot and enjoy your delicious keto pumpkin chili!
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Keto Pumpkin Chili With Ground Beef
Ground beef, black soybeans, and real pumpkin – this keto pumpkin chili is the perfect fall soup – nourishing and delicious!
Dinner, Main Course, Soup
Pumpkin Chili With Ground Beef, Keto Chili
Ingredients
- 1 pound Ground Beef
- 1/2 Onion chopped
- 1 Red Bell Pepper chopped
- 1 Green Bell Pepper chopped
- 2 tsp Minced Garlic
- 2 tbsp Tomato Paste
- 2 tsp Chili Powder
- 1 tsp Cumin
- 1 tsp Paprika
- 1/2 tsp Oregano
- Cayenne Pepper to taste
- Salt and Black Pepper to taste
- 2 Roma Tomatoes chopped
- 1 medium Zucchini chopped
- 1/2 cup Black Soy Beans rinsed and drained
- 2 cups Chicken Broth
- 1/2 cup Pumpkin Puree
Instructions
Heat the ground beef in a skillet over medium-high heat, and sauté until completely browned. Drain the excess grease, and lower the temperature to medium.
Stir in the onions and bell peppers, and sauté until they are becoming tender.
Mix in the garlic, tomato paste, chili powder, cumin, paprika, oregano, cayenne pepper, and salt and pepper to taste. Sauté for 1 minute.
Add in the black soybeans, zucchini, and Roma tomatoes, stirring to combine.
Pour in the pumpkin puree and chicken broth.
Cover and simmer for 15 minutes before serving. For deeper flavor, simmer longer.
Recipe Notes
Calories: 345 kcal per serving. Net Carbs: Approximately 6 Net Carbs per serving.
The nutritional information for this recipe is calculated as a courtesy and is an approximation only. We cannot guarantee the absolute accuracy of the nutritional information for any recipes on this site.
More Keto Pumpkin Recipes to Savor
If you’ve enjoyed mastering this keto pumpkin chili, you’ll be delighted to discover the versatility of pumpkin puree in other low-carb culinary creations. Pumpkin is not just for pies; it can be transformed into a variety of sweet and savory keto-friendly dishes that are perfect for fall and beyond. Explore these tasty keto pumpkin recipes next and continue your culinary journey with this incredible ingredient:
- Keto Pumpkin Fudge: A rich and decadent treat that satisfies your sweet tooth without the carbs.
- Keto Costco Pumpkin Pie: Recreate a classic holiday favorite, keto-style, perfect for sharing.
- Keto Pumpkin Pudding: A creamy and comforting dessert that’s quick and easy to make.
- Keto Pumpkin Zucchini Bread: A moist and flavorful bread, perfect for breakfast or a snack.
- Low-Carb Pumpkin Pie Tacos: A creative and fun twist on dessert, combining unique textures and flavors.